Ungakufaka Kanjani Futhi Nini Ukuzinza Okuqinile Ekuzivocavoca Kwakho

-Delile

• Uyini umehluko phakathi kokunweba okungama-static nokunwebeka okunamandla?
• Ziyini izinzuzo zokwelula okungaguquki?
• Ukuguquguquka okukhulu nobubanzi bokuhamba
• Ubuhlungu obuncane nokuqina
• Ukwehla kwengcindezi
• Ukwanda kwegazi
• Ukusebenza okuthuthukisiwe
• Amathiphu okuphepha
• Izibonelo ze-static stretches
• 1. Ukwelula kwe-triceps kunwebeka
• 2. Ama-biceps alula
• 3. Cobra Pose
• 4. Uhlezi welule uvemvane
• 5. Ikhanda liye emadolweni phambili ukugoba
• Okubalulekile

Akuyona imfihlo ukuthi uma ujahe ukwenza umsebenzi wokuzivocavoca, ungakudebeselela ukuzelula - kepha akufanele.

Ukwelula kungenza umehluko ekutheni imisipha yakho ilulama kanjani ngemuva kokuzivocavoca. Kungathinta nokuguquguquka kwakho nokusebenza kokuzivocavoca umzimba.

Nakhu ukubheka izinzuzo zokunwebeka okungaguquguquki, ukuthi kwehluke kanjani ekunwebeni okunamandla, nezibonelo zokunweba okungama-static ongangeza ekusebenzeni kwakho.

Uyini umehluko phakathi kokunweba okungama-static nokunwebeka okunamandla?

Ukwelula okunamandla kwenziwa ngaphambi kokuthi uqale ukujima kwakho, futhi kufaka phakathi ukunyakaza okusebenzayo okusiza ukuthi imisipha yakho ifudumale futhi ilungele ukuzivocavoca umzimba.

Lokhu kunyakaza kuvame ukufana nohlobo lomsebenzi ozowenza ngesikhathi sokuzivocavoca kwakho. Isibonelo, umbhukudi angahambisa izingalo zakhe azungeze futhi umgijimi angagijima endaweni ngaphambi kokuqalisa ukugijima.

Ukwehliswa okuqinile, ngakolunye uhlangothi, kwenziwa ekugcineni kokuzivocavoca kwakho, futhi kufaka ukunwebeka okubambe endaweni ethile isikhathi esithile, ngaphandle kokuhamba. Lokhu kuvumela imisipha yakho ukuthi ikhululeke, kuyilapho yandisa ukuguquguquka nobubanzi bokuhamba.

Ziyini izinzuzo zokwelula okungaguquki?

Uma ulingeka ukuba udonse umsele ngemuva kokuzivocavoca kwakho, ungaphuthelwa ezinye zalezi zinzuzo.

Ukuguquguquka okukhulu nobubanzi bokuhamba

Ukwelula ekugcineni kokuzivocavoca kwakho, lapho imisipha yakho seyifudunyeziwe, kungasiza ukukhulisa noma iliphi ilunga eliqondisiwe. Ibanga lokunyakaza ukuthi ilunga, njengethanga lakho noma idolo, lingahamba kahle kangakanani ohlangothini oluthile.

Ukuba nokuguquguquka okukhulu nobubanzi bokunyakaza kungakusiza ukuthi uhambe ngokunethezeka nokukhululeka okukhulu. Lokhu kungenza imisebenzi yansuku zonke nokuzivocavoca umzimba kube lula.

Ubuhlungu obuncane nokuqina

Ukuba nemisipha eshubile, eqinile noma esebenza ngokweqile kungadala ubuhlungu nokungakhululeki. Ucwaningo lukhombisile ukuthi ukwelulwa okungaguquguquki kuyindlela ephumelelayo yemisipha eqinile. Lokhu, nakho, kungaholela ekunciphiseni ubuhlungu, okungakusiza ukuthi wenze imisebenzi yakho yansuku zonke kalula.

Ukwehla kwengcindezi

Izinga eliphakeme lokucindezeleka lingenza imisipha yakho izizwe icinene futhi iqine. Ukwelula imisipha yakho kungabasiza bakhululeke futhi, uma kuhlangene nokuzivocavoca okuphefumulayo, kunganciphisa nokuqina kwengqondo nokukhathazeka.

Ukwanda kwegazi

A ezilwaneni zithole ukuthi ukuzelula nsuku zonke nakho kungathuthukisa ukujikeleza kwegazi. Ukuhamba kwegazi okwandisiwe kungasiza imisipha yakho ukuthi ilulame ngokushesha ngemuva kokuzivocavoca umzimba.

Ukusebenza okuthuthukisiwe

Ukukhuthaza ukuguquguquka kwemisipha yakho kungakhuphula amandla akho okushesha, isivinini, namandla emisipha. Lokhu kungakusiza ukuthi wenze ezingeni eliphakeme lapho usebenza noma udlala umdlalo.

Amathiphu okuphepha

Ukuze ugcine ukunweba kwakho kuphephile futhi kusebenze, gcina lawa macebiso engqondweni.

• Musa ukwelula ngaphezu kokunethezeka. Ukungakhululeki okuncane kujwayelekile, kepha akufanele uzwe ubuhlungu ngenkathi uzelula. Yima khona manjalo uma uzwa ubuhlungu obubukhali.
• Yiba mnene. Sebenzisa ukunyakaza okushelelayo, okuhamba kancane. Gwema ukunyakaza kokunyikinya noma kokushaya ngenkathi ubambe ukuzelula. Qaphela kakhulu uma usalulama ekulimaleni.
• Ungakhohlwa ukuphefumula. Ukuphefumula kungasiza ekunciphiseni ukucindezeleka nokungezwani emzimbeni wakho, futhi futhi kungakusiza ukuthi ubambe isikhathi eside.
• Qala kancane. Qala ngokunweba okumbalwa ekuqaleni, bese ungeza ukuphindaphinda nokwelula okuningi njengoba wakha ukuguquguquka kwakho.

Izibonelo ze-static stretches

Isampula yokwelulwa kwesampula ekugcineni kokuzivocavoca kwakho ingahle ihlanganise lezi zinyathelo ezilandelayo.

1. Ukwelula kwe-triceps kunwebeka

Lokhu kunwebeka kuhlose ama-triceps akho nemisipha emahlombe akho.

1. Yima ngezinyawo zakho ububanzi be-hip ububanzi, bese ugoqa amahlombe akho emuva naphansi ukukhipha noma yikuphi ukungezwani.
2. Finyelela ingalo yakho yangakwesokudla phezulu ophahleni, bese ugoba indololwane yakho ukuletha intende yakho yangakwesokudla phansi maphakathi nomhlane wakho.
3. Letha isandla sakho sobunxele phezulu ukuze udonse kahle indololwane yakho yangakwesokudla phansi.
4. Bamba lokhu kwelula imizuzwana engama-20-30 ngaphambi kokushintsha izingalo.
5. Phinda ezinhlangothini zombili amahlandla ama-2 noma ama-3, uzama ukuthola ukwelula okujulile ngokuphindaphinda ngakunye.

2. Ama-biceps alula

Lokhu kunwebeka kuhlose ama-biceps akho kanye nemisipha esifubeni nasemahlombe.

1. Sukuma ume uqonde, beka izandla zakho ngemuva kwakho bese ubeka izandla zakho phansi komgogodla wakho.
2. Lula izingalo zakho bese uphendulela izandla zakho ukuze izintende zezandla zakho zibheke phansi.
3. Ngemuva kwalokho, phakamisa izingalo zakho phezulu ngangokunokwenzeka uze uzwe ukunwebeka kuma-biceps nakumahlombe akho.
4. Bamba lokhu kwelula imizuzwana engama-30-40.
5. Phinda izikhathi ezimbili noma ezi-3.

3. Cobra Pose

Lokhu kunwebeka kusiza ukuqeda ukuqina esiswini sakho, esifubeni nasemahlombe.

1. Lala esiswini sakho ngezandla zakho ngqo ngaphansi kwamahlombe, iminwe ibheke phambili, nezingalo zikhonjwe zaqiniswa eduze kwesifuba sakho.
2. Cindezela ezandleni zakho bese ucindezela izindololwane zakho esifubeni sakho lapho uphakamisa ikhanda, isifuba namahlombe.
3. Ungaphakamisa i-torso yakho ingxenye, uhhafu, noma yonke indlela phezulu.
4. Gcina izindololwane zakho zigobile kancane.
5. Ungavumela ikhanda lakho libuyele emuva ukujulisa ukuma.
6. Bamba lesi sikhundla imizuzwana engama-30-60.
7. Phinda izikhathi ezi-1 noma ezi-2.

4. Uhlezi welule uvemvane

Lokhu kunwebeka kubhekise emathangeni akho angaphakathi, okhalweni, nasemhlane ongezansi.

1. Hlala phansi ngomhlane uqonde futhi i-abs yakho ihlanganyele.
2. Beka amathe ezinyawo zakho ndawonye phambi kwakho. Vumela amadolo akho agobele ezinhlangothini.
3. Beka izandla zakho ezinyaweni zakho njengoba udonsela izithende zakho ngakuwe, uvumela amadolo akho ukuba aphumule futhi amasentimitha asondele phansi.
4. Thatha umoya ojulile, bese ubamba le pose imizuzwana engu-10 kuya kwengu-30.

5. Ikhanda liye emadolweni phambili ukugoba

Sebenzisa lokhu kunwebeka kwemisipha emhlane wakho, emgodini, emisipheni, nasematholeni.

1. Hlala kumata we-yoga noma enye indawo enethezekile.
2. Nweba umlenze wakho wesobunxele phambi kwakho, bese ubeka umlenze wonyawo lwakho lokunene ngaphakathi kwethanga lakho lesobunxele.
3. Faka futhi uphakamise izingalo zakho ngaphezulu.
4. Exhale njengoba ukhulisa umgogodla wakho futhi ugoba phambili okhalweni lwakho.
5. Phumula izandla zakho onyaweni, emilenzeni, noma phansi.
6. Bamba le pose kuze kube umzuzu.
7. Phinda ngakolunye uhlangothi.

Okubalulekile

Yize kwesinye isikhathi kungalinga ukweqa ukuzelula ngemuva kokuzivocavoca, kunezizathu eziningi zokungakushayi indiva.

Akukona nje ukuthi ukwelulwa okungaguquguquki kungathuthukisa ukuguquguquka kwakho nobubanzi bokuhamba, kungasiza nemisipha yakho ukuthi ilulame ngokushesha ngemuva kokuzivocavoca, okuholele ebuhlungwini nasekuqineni okuncane.

Ukwelula okuqinile nakho kuyindlela enhle yokukhipha ukucindezeleka nokuqina emisipheni yakho, okungakusiza uzizwe ukhululekile ngokwengeziwe.

Khuluma nodokotela wakho uma unenkinga yezempilo ngokunweba, ikakhulukazi uma ulimele noma unesimo sempilo.